Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.

Mark's Daily Apple

5 Feb

Wrinkle-Free News

Worker Bees’ Daily Bites:

The week’s off to an interesting start! Here’s the latest from the world of health.

1) Bird Flu Gets Real

From those news nuts over at The Lede: Culling has begun in the UK to curtail bird flu. Regardless, nobody should be eating chicken nuggets.

bird

2) This Just In: Kids Like Junk Food, Study Says

That’s Fit reports that kids are fatter than ever thanks to zero exercise and an abundance of junk food in everything from school cafeterias to Costco’s towering shelves. Is this a surprise?

We can all moan and groan about it, but better to be proactive. Maybe you have kids. Maybe you are a kid. Either way, these steps are non-negotiable when it comes to health:

- Daily exercise of some sort. It can be as basic as walking home from school, mowing the lawn, helping out with household chores, or walking the dog. But exercise is a must. Make it a requirement for TV and computer privileges. Worried about enforcing it? You make them brush their teeth, do their homework and occasionally even bathe. Add this to the list.

- Daily vegetable intake, preferably not fried. Whether you spend an hour on Sundays putting together baggies of veggie snacks, or whether you make them do it for themselves, get veggies into your kids! Kids love junk food. Their taste buds are literally wired for it. It’s probably not realistic to think they aren’t going to eat junk ever, but you can at least keep it out of the house. Always serve a salad for dinner, and keep washed fruit available at all times. Kids don’t mind peas or green beans – even the most finicky kids will eat a bowl of peas. Kids do crave starch, but keep those options green. Avoid the fries, tater tots, chips and other pale starches.

applemeasure

- Lie. Tell them eating healthy will diminish acne, mood swings and body odor. (Actually, it’s not even a lie).

- Enact and enforce a zero-tolerance soda ban. As far as your kids are concerned, soda is Satan.

Kids are gonna do stupid stuff – you can’t watch their every move. But you have more influence than you may think, so use it. This means setting a good example, of course!

3) Tofi

Diet toffee? Tea-coffee? Hipster tofu?

No, TOFI stands for something else entirely, and it’s a…big…problem.

fatbumahead quevaal

4) Enviga’s Going Down!

Mark’s Daily Apple was among the first to debunk this ridiculous new “negative calorie” drink from Coke. Now the big guns are getting on Coke’s case, too. Aha!

envigathis

5) Making Single People Everywhere Feel Really Fabulous

Thanks, Scotsman. No, seriously, thanks. This study is small, merely highlights reasonable correlation (rating your own emotions: not exactly the gold standard of scientific inquiry), and also, it’s totally annoying. It makes sense that the more socially active and fulfilled you are, the healthier you will be. Studies prove that consistently. This is more about finding something sensational to whip up on a Monday. If we were betting bees, we’d lay good money that tonight’s news will start with: “Stay tuned: one more reason why you are doing everything wrong for your health!” Which isn’t really a risky bet, since that’s what they say every night. You’re not doing everything wrong. You’re here, aren’t ya?

6) Quote Me

Things Big Puff (that’s Big Tobacco, not Puff Daddy…er, Diddy…Diddly? Duddy?) really must regret saying. Thanks, Healthbolt. Also check out the Australian cig warnings. Subtle!

cig
5 Feb

A Monday Moment

Let’s start the week off with some humor. I believe – and science supports this – that being cheerful keeps you healthy. When the going gets rough, just remember, it gets rough for everyone:

Always forgive your enemies – nothing annoys them so much. (Oscar Wilde)

The day after tomorrow is the third day of the rest of your life.  (George Carlin)

The 50-50-90 rule: Anytime you have a 50-50 chance of getting something right, there’s a 90% probability you’ll get it wrong. (Andy Rooney)

Sometimes I wonder if men and women really suit each other. Perhaps they should live next door and just visit now and then. (Katharine Hepburn)

I like work: it fascinates me. I can sit and look at it for hours. (Jerome K. Jerome)

More great quotes 

5 Feb

Mark’s Weekly Health Challenge

This week, bust your butt to bust your gut. Exercise every day. Park your car way out of sight. Surprise the dog with an extra-long walk. Make television commercials your own personal sit-up special. Bike with the kids. Walk after every meal. Make activity your middle name this week. Now get moving!

2 Feb

Sisson’s Super Bowl Tips

And we were just getting over the carb onslaught of the holidays. The Super Bowl presents a little dilemma for guys (and gals) who are health-minded: how to simultaneously hang with buddies, drink beer, maintain healthy eating habits, not feel like a pig, avoid celery and carrot sticks, and all without spending the entire time manning the kitchen island. It can be done.

Here’s what I plan to make (or enlist the rugrats to make while I mess with all the electronics after suffering through customer service in vain for two hours).

I have a strict 20-minute prep rule for all game day foods, but I also like to eat food that tastes better than greasy pizza, stale chips, and dips that all taste pretty much like flavorless goop.

The following things are really easy to make. They taste great, and you can mess around with seasonings and extras as much as you like without really ruining anything.

Here’s how it works:

Guacamole

Plan on at least one avocado for each guest.
Halve and peel avocados.
Plunk in large bowl.
Mash with utensil.

Add in a few tablespoons of salsa, a teaspoon or so of salt, and juice of one lime or lemon (or a few squirts of ready-to-go lemon juice). Stir.

Result for 5 minutes of effort: completely healthy dip everyone loves, and enough Omega 3′s to write home about.

guac

What to dip into this? Veggies, veggies and more veggies.

Spinach and artichoke dip

Most spinach-and-artichoke recipes are really just mayo and parmesan with a little green stuff thrown in. I do the opposite for a result that tastes just as good but is a lot healthier.

You’ll need:

1 bag of frozen spinach (partially thaw in the microwave for 1 or 2 minutes)

1 bag of frozen artichoke pieces or hearts (thaw these puppies, too)

1 cup of parmesan (any kind, but I like fresh grated)

1 teaspoon of salt (any kind, but I like coarse)

A few tablespoons of olive oil (enough to help mix all the ingredients)

Dump it all into a medium-size glass or metal dish, mix, and bake at 350 degrees for about 10 minutes.

Total prep time to get to your mouth: 13 minutes. (Don’t forget to pre-heat that oven.)

For extra flavor: chop up some garlic, or, if you’re really, really lazy, when you’re picking up all your game day groceries, toss a small container of truffle oil or pre-chopped garlic into the cart. Add all you want into the mixture for awesome flavor.

arts

20 minute chili

For 6 guests, you’ll need:

2 pounds of fresh ground beef (I go for organic)

1 big can of chopped tomatoes (fresh is best, but hey, we’re being lazy this weekend)

1 big can of tomato paste

1 big can of chicken or veggie broth (again, organic)

1 or 2 cups of water (just eyeball it until it looks right, remembering that the meat will add juices)

1 chopped onion (you can buy this pre-chopped)

1 can of sliced jalapenos (don’t drain)

Seasonings: I like to add about a teaspoon of paprika, some crushed garlic cloves, a few teaspoons of chili powder, and several dashes of tabasco. You can fool around with different spices – I’ve even heard of some people adding mole sauce and others adding dark chocolate. It’s hard to mess up chili.

Brown the meat (you know how to do this, right? It should take you about 10 minutes). While that’s going on, in a big pot, dump in all the other ingredients. Once the meat is browned, drain it and add it to the mix. Cook the whole thing on medium heat for 10 minutes. Stir a few times, turn the heat down to low, and by the time your guests arrive, the chili will be perfect.

This is filling, totally unprocessed, easy to make, and tastes great. Don’t forget bowls, genius.

chili

Garlic lime chicken skewers

This is one of those recipes that is really easy and always impresses guests. They’ll think you’re a rock star in the kitchen…if only they knew. You do need to start this one on Saturday.

Here’s what to do:

Buy a bag of free-range chicken tenderloins or chicken breast pieces. Thaw.

Next step: place pieces in a big dish. Drench with the juice of four or five squeezed limes (lemons are okay, too).

Next step: drench with several tablespoons of olive oil. I never measure.

Next step: sprinkle with a teaspoon or two of salt.

Next step: sprinkle with a handful of chopped garlic (you already bought some pre-chopped at the store)

Next step: enlist your teenager to get in there and mix it all up. Remember, kids love chores.

Next step: Let sit in fridge overnight.

When your guests arrive and complain of starvation, run some skewers through those tenders, grill a few minutes on each side, and serve. Cooking time is about 8 minutes. Depending on how fast your teenager moves, prep time isn’t much longer than that. The result is a high-protein finger food with zero processed junk in it.

chicken

Mango salsa

Another “exotic” recipe that takes a joke of an effort.

You’ll need:

A jar of salsa.

A package of fresh chopped mango (available in most produce sections now for about five bucks. It’s worth it to save the peeling and slicing time).

Ready for this? Mix them together in a bowl.

Time to get to your mouth: about 30 seconds. Salsa is almost negative when it comes to calories, and a little mango is a nice twist that doesn’t add too much sugar.

mangosalsa

If you’re not a total crudite-phobe, you can put out some fruit and veggie platters care of the local deli, too. It takes about 10 seconds to whip up an olive oil and balsamic vinegar dip (bowl, I’d like you to meet olive oil and vinegar).

fruitplatter

Beer

This takes a lot longer than 20 minutes to make, and it’s also not technically healthy (though a guy can always hold out hope), but if you stick to the vegetable and protein based snacks above, a few cold ones will not be a problem.

goodbeer
2 Feb

Do Anti-Cellulite Shoes Work?

Several Apples have written in wondering about MBT and other supposed jiggle-reducing shoe brands, so in the interest of truth and avoidance of unattractive footwear, let’s set the record straight. Do anti-cellulite shoes work?

No, no, and no. Here’s a great article that debunks this ridiculous shoe trend. Not only are the numerous health and figure-fix claims about cellulite shoes total baloney, these kicks are expensive and super-ugly.

MBT, the main anti-cellulite shoe maker, even has an African myth of sorts to complete the marketing lure (check out Mark’s post on hoodia for another example of emotional bait).

These sneakers will make you wobble, feel dizzy, and possibly fall (so you can have a big bruise in addition to cellulite). What they will not do is cure cellulite.
MBT

Unfortunately, there’s just not really a “cure” for cellulite. It’s genetic, like bone density, skin tone and hair color. Of course, you can lift weights to build bones, fry in a tanning bed, and dye your hair, right? Ah, modern technology. There are things you can do to reduce the appearance of cellulite – but it will never go away with a magic cream or a funky pair of shoes.

If you’re really in angst come bikini season, these things can help:

- My personal theory: lay off the sugar, processed foods and trans fat, and make real fat your friend. Fat does not cause cellulite, but eating weird, unhealthy and processed foods does do weird things to our cells. I’m not saying sugar causes cellulite, but it certainly doesn’t help, either. Enough with the fat-free dairy, ladies (which just has sugar in place of fat). Sugar stores itself as fat and expands existing fat cells. Aha!

- The appearance of cellulite can be reduced if you have good, lean muscle tone and less flabby fat. So yes, you need to work out once in a while. Plenty of muscle tissue on that booty of yours will help “smooth” the external layer of skin and fat cells a little bit. Men don’t tend to have cellulite because they have more lean muscle mass, and their fat cells tend to be smaller and more flexible. So, reducing your overall body fat and increasing muscle mass will help in your quest to be as smooth as a baby’s behind.

- Increase circulation. This is where those creams and gels come in. Most of them “work” by temporarily stimulating circulation to fat cells that go so long without seeing so much as a blood platelet, they wouldn’t know what to do if one stopped by. (Okay, my doctor friends are rolling their eyes right now, but you get the idea.) If you can increase your circulation – often a problem with women (cold feet, anyone?) – you can potentially help nourish and smooth those outer cells a bit more. But no amount of cardio is going to totally eliminate cellulite.

Two things to remember:

1) If you’re reasonably fit and healthy, just revel in that figure. Do what you can, and don’t stress the rest. Guys really don’t care as much as we think they do. Seriously, they don’t – men’s eyeballs are wired differently, and detail is not a strong suit (they have better depth perception, while women see certain colors and details better). Whew.

2) As Cindy Crawford once famously said, “Even I don’t look like Cindy Crawford in the morning.” There are very few photographs that are not airbrushed to perfection these days. Women on the covers of magazines are beautiful, yes, but perfect? Nope.

© 2014 Mark's Daily Apple